CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 AMRAP 5 Up-Downs 10 Mountain Climbers STATION 3 Max Cal Row STATION 4 AMRAP 5 DB Strict Press 10 Tuck-Ups
CrossFit Black Ridge – NC30 View Public Whiteboard Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL Russian Kettlebell Swings MIN 2 – Max Wall Sit MIN 3 – 12 KB Push Press MIN 4 – Max DBL KB Front Rack Hold Optional Finisher Warm-up (No Measure) 3 SETS Max Banded…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Pace on Bike Then… 10 SETS, Changing Mov’t Every Interval (:20 WORK / :10 OFF)* Air Squats Mountain Climbers Push-ups Jumping Jacks Up Downs Strength Metcon (No Measure) EVERY 3:00 FOR 4 SETS :30 Hollow Hold From Rig :30 Hollow Body…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND OF… 20 MB Russian Twists 10 Box Step Ups 10 MB FS Squats 10 MB G2OH PARTNER 2 Hold any Static Position… Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring…
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (No Measure) 4 SETS FOR QUALITY 15 Cal Bike 15 Ring Rows 15 GHD Sit-ups 15 Cal Row 15 Tall Step-Ups (30/20) -1:30 Walking Rest b/t Rounds- B. 60:00 GPP Warm-up Warm-up (No Measure) 7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND…
CrossFit Black Ridge – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max Jump Rope Rest 1:00 2:00 Max Jump Rope STATION 2 2:00 Max Air Squat Rest 1:00 2:00 Max Air Squat STATION 3 2:00 Max DB Swing 1:00 Rest 2:00 Max DB…
CrossFit Black Ridge – NC30 View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 50 Burpees 70 Alt. DB Snatch 90 Sit-Ups *Teams can split reps however they want. While P1 is doing Burpees, P2 is holding a plate overhead. While P1 is doing DB…
CrossFit Black Ridge – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP IN TEAMS OF 2… AMRAP X 7 MINUTES (P1 is the pacer, P2 performs reps until P1 finishes round) Partner 1, complete 1 Round of… 5/5 DB Strict Press 5/5 Single DB Front Rack Lunge 5/5 Single Leg DB RDLs 3…
CrossFit Black Ridge – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 30 Up-Down Box Jump Overs (24/20) 30 Hand Release Push-ups 20 C2B Pull-ups 20 Slam Balls (30/20) 10 DB Manmakers (40/30) 10 Bar Muscle-Ups B. 60:00 GPP Warm-up Warm-up (No Measure) 500m Row into… 3 ROUNDS FOR QUALITY (really feeling…